NO REST DAY...

Coming off yesterdays WOD... Shuttle Runs (have not run in ages for a WOD)...

Man am I sore!

Warm-Up
3 Rnds ~
5 Push Ups
7 sit Ups
9 Hip Extensions

BB Warm Up

SNATCH WORK
Take 5 Minutes and work to HEAVY 1-Rep Pausing (2sec) OHS

Take 5 Minutes and work to HEAVY 1-Rep Snatch Balance

Take 5 Minutes and work  to HEAVY Complex of:
Snatch-Grip DL + 2 Hang High Pulls + 1 Hang Squat Snatch

SNATCH
EMOM
1 = 3 Reps 65%
2 = 2 Reps 70%
3 = 1 Rep 75%
4 = 3 Reps 70%
5 = 2 Reps 75%
6 = 1 Reps 80%
7 = REST
8, 9, 10 = 2 Reps each @ 85%

SNAKE BITE
21-15-9
Squat Snatch (95/65)
C2B Pull Ups
(focus on the 15's...push thru this set... DO NOT go out too hard on the 21's and be burnt-out for the 15's... Picture how you want to attack the 15's and do the same for the 21's!
IE ~ if you are going to go 5-5-5 for Sqt Snatches on the 15's...then hit 6-5-5-5 for the 21's
Cannot WIN in the round of 21... BUT you CAN LOSE-IT in this round by pushing too hard!)

Stan ~ (75#) ~ 13:16
Jones ~ 55-60-65-65-70-75-3x2 @ 75# / (@45#) ~ 9:23
tb ~ 150-160-170-160-170-175 - 3x2 @ 180# / 9:39

Praise the Lord for the Lord is good.